What actions should be avoided when adjusting to an irregular sleep schedule?

• A. Avoid using sleeping pills or alcohol, and limit sugar, caffeine, and heavy meals before bed.
• B. Take sleeping pills regularly.
• C. Consume large meals right before bed.
• D. Drink caffeine before bed.

Answer: (A)

Key idea: proper sleep hygiene supports a stable sleep schedule by reducing factors that push sleep timing and quality off track. When you’re trying to adjust to an irregular sleep pattern, avoid substances and habits that disrupt sleep onset and continuity. Sleeping pills can lead to dependence and don’t address the underlying rhythm, while alcohol may help briefly but fragments later sleep and lowers restorative sleep. Caffeine and sugar are stimulants that can keep you awake or cause alertness at times you’re trying to wind down. Heavy meals near bedtime can cause discomfort or reflux, making it harder to fall asleep. Together, avoiding these helps your body establish a more predictable sleep window and improves overall sleep quality as you adapt.